Friday, October 19

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1.  Dynamic Box Squat
6 x 2, OTM at 60% + band tension - Set
the box at 1" below parallel.  These are still about SPEED.  If the
weight isn't moving fast decrease the load by adjusting the band
tension.

2.  Snatch
9×1 at 80%, OTM

3.  Clean & Jerk
9×1 at 80%, OTM

4.  3 RFT:
500m Row
12 Deads, 265/185

Becca's time: 8:31
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Comments

  1. DE Box Squats 6×2 @ 125# w/tiny band.
    Snatch 9×1 @ 85-90#
    Clean and Jerk 9×1 @ 115#
    Row/DL -12:00 Rx’d (added bonus of a left side back cramp in the 3rd round, thank you prowler pulls and Sumo DL’s!)

  2. Jesse Prescott says:

    Snatch – 145 lbs
    C&J – 185 lbs
    Box Squats – 185 lbs
    WOD – 11:02 rxd

  3. Bulgarian Split Squats 3×8 – 55#
    Sqt Good Mornings 3×12 – 45#
    Band Pull Aparts 4×15

  4. Tara Ross says:

    EMt refresher lunch break at HFCF 10-20
    Snatch 85#
    CJ -105#
    GHD’s and Rope Climbs

  5. Active Rest… at work.

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